Monday 2 September
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3x10 wall squats
Lunge Press 5/5
10 pass thru
10 wall squats
Lunge Press 5/5
10 pass thru
All Workouts
10 wall squats
Lunge Press 5/5
10 pass thru
Friday 30 August
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Banded couch+HS flossW.O.D
3 Deadlift EMOTMx7 min up to or slightly heavier than wod wt.
3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205
Post W.O.D.
Roll latsThursday 29 August
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Agility ladderW.O.D
"Hang Out"18 min AMRAP
7 Hang power clean 135/95
2 Rope climbs
7 Hang power cleans
4 Muscle ups
7 Hang poer cleans
10 Toes to bar
7 hang power cleans
10 step ups 2x50/35
7 Hang power cleans
50m SOL carry 50/35
Post W.O.D.
Tricep stretchWednesday 28 August
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Quad roll, Front rack stretchW.O.D
Tempo Front squats 32X1 5x3Teams or 2 Open wod 17.1...2.0
10-20-30-40-50
DB snatch 50/35
20 Burpee box Jump overs 24/20
Post W.O.D.
Roll lower backTuesday 27 August
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Snatch skillsW.O.D
" Good Time"20 min AMRAP
Row 500m
12 Power snatch 115/75
sandbag or Dball carry 50m
Row 500m
12 Power snatch 135/95
sandbag/Dball carry 50m
Row 500m
12 Power snatch 155/105
Sandbag or Dball carry
Max cal in time remaining
Post W.O.D.
Chest stretchMonday 26 August
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Wall ball tossW.O.D
Front rack lunges3x10/10 50-60% front squat
"Swole Cycle"
12 min AMRAP
10 DB hang squat cleans 50/35
100m run
10 Pullups
100m run
10 Push ups
100m run
Post W.O.D.
Roll quadsFriday 23 August
Buy In
W.O.D
"Dead weight"
"Row/Bike
40-30-20-10
Abmat situps
50m Dball/Sandbag carry every round
Post W.O.D.
Row/Bike 40-30-20-10 Wall balls 20/14 50m Dball/Sandbag carry every round Row/Bike 40-30-20-10 Wall balls 20/14 50m Dball/Sandbag carry every round
Thursday 22 August
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3x windmills+pull apartssnatch cycling skills
W.O.D
Bar Mu skillsOpen wod 19.4
For Total Time
3 Rounds of:
10 Snatches (95/65 lb)
12 Bar-Facing Burpees
3 minutes Rest
Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
Time cap: 12 minutes
Scaled snatch 65/45
Pullups
Post W.O.D.
Roll lats and upper backWednesday 21 August
Buy In
3xsampson
Inchworm
Wall squat
W.O.D
Back squat 6-4-3-2 75%-90%3rds
400m run
14 Front rack lunges 115/75
2 Rope climbs
Post W.O.D.
Roll glutesTuesday 20 August
Buy In
alt HS hold/hollow rockW.O.D
Seated DB press 3x10 or HSPU 5x5 strict""7 Layer Cake""
30 Ball slams
40 DU
20 C2B pullups
40 DU
30 DB snatch 50/35
40 DU
20 TTB
40 DU
50m SOL carry 50/35
40 DU
20 KB DL 70/53
40 DU
30 KBS 70/53
40 DU
Post W.O.D.
Roll low backBecome a Fan
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